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09/02/2021

WARM-UP : 5 rounds of :

- 15 jumping jacks - 10 push-ups - 2 wall climbs

A. Cycle de renfo pull-ups OU hand release push-ups :

- Pendant 8min (soit 24 rounds), toutes les 20sec : faire de 1 à 8 pull-ups OU hand release push-ups (stricts ou sur genoux)

B. FOR TIME AVEC MATERIEL

- STARTER 50 plate/KB/DB ground to over head

- 25/20/15/10/5 : burpees over KB/DB + BB front squats OU KB/DB gobelet squats + push-ups + BB front rack lunges OU KB/DB gobelet front lunges

- FINISHER 50 plate/KB/DB ground to over head

C. FOR TIME SANS MATERIEL

- STARTER 50 touch ground to over head

- 25/20/15/10/5 : burpees over the balais (ou livre ou n’importe quel objet) + air squats + push-ups + front lunges

- FINISHER 50 plate/KB/DB ground to over head

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23/03/2021

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22/03/2021

WARM-UP : 2 rounds of: 200 m run OU 30 mountain climber 5 box step-ups / côté 30 sec plank MATERIEL AMRAP 15 min 9 Box Jump Overs @ 60 / 50 cm 15 V-ups OU 20 weighted sit-ups 200 m run SANS MATERIEL

19/03/2021

WARM-UP : 2 rounds of: 2 sets of: -BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai) -hand release push-ups x 8 reps -box step-ups* x 5 reps / côté *utilise une chaise au besoin MATERIEL